Almost menopause? Doing these 4 things at home is the best maintenance

Today is Mother's Day, the small editor who cares for women is coming ~ during the epidemic, many mothers at home are already impatient? Especially for women who are about to or are in the midst of menopause, this special period is even more "difficult"! Xiaobian secretly tells you that doing these 4 things at home is the best maintenance!

1, home isolation, so that calcium supplementation

When outdoor light is reduced at home, the advantage is that "the skin seems to turn white". But we know that proper exercise and lighting contribute to calcium absorption. At present, China's nutrition survey shows that the calcium that mainland residents can obtain from food every day is about 400mg. Vitamin D deficiencies are widespread in mainland China. About 61% of postmenopausal Chinese women have vitamin D deficiency.

How to bask in the sun:

Adequate sunshine, it is recommended to 11:00 to 15:00, expose the limbs and facial skin to the sun for 15 to 30 minutes (depending on the time of sunshine, latitude, season and other factors), 2 times / week, to promote the synthesis of vitamin D in the body. Try not to apply sunscreen, so as not to affect the effect of sunlight, note that it is useless to sun through the glass. It was beautiful to sit on the balcony with the windows open and read a book, listen to songs, and drink tea. However, it is about to be summer, and we must also pay attention to adjusting the time and frequency to prevent high temperature sunburn and heat stroke.

2. Regular work and rest is the greatest care for the ovaries

The circadian rhythm is also what we call the biological clock. It is self-regulated in the organism, which can control and regulate sleep, awakening, metabolism, endocrinology and immunity, so that our physical life activities can be orderly, coordinated, and show obvious circadian rhythms. Studies have found that there may be a close relationship between circadian rhythms and tumors. Long-term circadian rhythm disorders can increase the occurrence of many malignant tumors including breast, ovarian, lung, pancreatic, prostate, colorectal, endometrial, non-Hodgkin lymphoma, osteosarcoma, leukemia and so on.

Lack of sleep and poor sleep quality can affect immunity, resulting in menstrual disorders and premature ovarian failure.

3. When exercising, don't forget the female-only movements

At home, there are limited exercises that can be considered: walking, opening and closing jumping, leg lifting, sit-ups (moderate and stop) and so on. However, high-intensity skipping rope and long-term weight bearing are not recommended for women who are older or have recently given birth. It is easy to cause lax pelvic floor tissue, and stress urinary incontinence is more likely to occur in the future.

At this time, it is necessary to talk about pelvic floor muscle exercise: also known as kegel exercise, which can help women strengthen pelvic floor tissue, prevent vaginal uterine prolapse, urinary incontinence, increase vaginal elasticity and enhance sexual satisfaction.

Directions: Contract the urethra, anus, and perineal muscles for 5-10 seconds and relax, repeating the above movements after 5-10 seconds. 15 minutes each time, 2-3 times a day. Special reminder: When sitting, standing or lying flat. So it's a workout that can be done quietly at any time.

Exercise your thighs, abdomen, and back muscles to stay relaxed and breathe normally. For people with significant urinary incontinence, you can empty your urine before exercising. The intensity of exercise can vary from person to person, and if you are more difficult at the beginning, you can do fewer groups first, and then slowly increase the intensity after exercising for a period of time. Generally speaking, if you stick to it for about 2 months, the effect will start to be obvious.

4, the difficulty of menopause, do not have to endure

If the symptoms of menopause are more obvious, do not stay up, it is possible to survive. Menopausal hormone therapy, starting late is not as good as starting early. Menopausal hormone therapy has obvious effects on relieving hot flashes, night sweats, sleep disturbances, tiredness, mild depression, vaginal dryness, and recurrent vaginitis and urethritis. For diseases such as osteoporosis, cardiovascular disease and Alzheimer's disease, menopause hormone therapy can play a good protective and preventive role.

If you have menopausal symptoms, you can self-evaluate using the Kupperman scoring scale to determine the severity.

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Each degree score is multiplied by its weight, and the resulting value is added to the final score. Scoring criteria, normal: 6 points or less, mild: 7-14 points, moderate: 15-30 points, severe: 30 points or more.

Those with more than 14 points need to visit the menopausal clinic in time, of course, a single symptom is very serious should also be treated in time.

Therefore, menopausal hormone therapy should be started as early as possible within the "window period" time. This means that menopause hormone therapy is more effective when the bones and cardiovascular status are better. Therefore, menopausal hormone therapy, it is better to start late than to start early. Start early and benefit early.

Wish every mom

Can successfully pass through menopause

Start a new life

Auditing Specialist

Li Bin is the vice president, party committee member, professor, chief physician and doctoral supervisor of the Affiliated Obstetrics and Gynecology Hospital of Fudan University.

Expertise:

Premature ovarian failure, menopausal syndrome, infertility, gynecological tumors, precancerous lesions, common gynecological diseases, multiple diseases, specializing in laparoscopic surgery for the treatment of gynecological diseases.

Clinic Hours:

Tuesday Morning (Yangpu Campus)

Wednesday, Friday, Sunday morning (Huangpu Campus)

Author: Chen Xi

Editor: Li Miaoran